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Training Log Archive: chino

In the 31 days ending Aug 31, 2015:

	activity	#	time	miles		km		+ft
	Sport Climbing	6	15:30:00
	Bouldering	5	5:51:00
	Trail Run	4	4:43:56	25.46	(11:09)	40.97	(6:56)	5445
	Hiking	3	4:37:00	7.56	(36:38)	12.17	(22:46)	5100
	Road Run	4	2:28:41	16.68	(8:55)	26.84	(5:32)	509
	Strength Training	2	42:00
	Hangboard	1	3:00
	Paddle boarding	1	3:00
	Total	26	33:58:37	49.7		79.98		11054
averages - sleep:8.3 weight:137lbs

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Sunday Aug 30, 2015 #

Note
slept:9.5 weight:137.4lbs

10 AM

Sport Climbing (American Fork) 3:30:00 [5]

Bingo Baby Wall
sent 40oz to Remember (12c) as a warm up. So psyched to finally get that done. Used Jaima's beta and got it 1st go.
Sent Princess Di (12c) 2nd go of the day. Used Jaima's beta. Psyched.
Sent "If I Only Had a Brain" 12b 3rd go- awesome route.
6 total pitches 12b or harder. Stellar day. So psyched. Skin is wrecked. Psyched to do Tenacious Z next weekend, and then just try and do as many 13s as possible this fall.

Saturday Aug 29, 2015 #

Note
slept:9.5 weight:137.2lbs

9 AM

Hiking 1:36:00 [3] 1.5 mi (1:04:00 / mi) +1700ft 30:52 / mi

To/ from Chadbourne

11 AM

Sport Climbing (Chadbourne) 2:30:00 [5]

11d, hang draws on 12d, 4 burns on Tenaious Z (13a). On 3rd burn, fell 3 moves from the top! Heartbreaker, so frustrating. Awesome route. Not too bummed to get to climb on it more. I'd hoped to send it in a day. So close.

Friday Aug 28, 2015 #

Note
slept:8.0 weight:136.2lbs (rest day)

Thursday Aug 27, 2015 #

Note
slept:7.5 weight:136.2lbs

4 PM

Trail Run 39:48 [3] 3.34 mi (11:55 / mi) +476ft 10:30 / mi
shoes: Saucony Ride 6

BST from the Church. Sofa king hot. Super weak sauce today but I was able to enjoy just being out there. Good to get out a 2nd time this week. I walked quite a bit, which seems to be my new MO. Oh well.

Wednesday Aug 26, 2015 #

Note
slept:7.9 weight:136.2lbs

5 PM

Bouldering (Gym) 1:00:00 [4]

No progress on v7 proj but did 2 v5s first go of the day I couldn't do last week, plus another 5 and a 6 I couldn't do last week. So, despite feeling crappy, a good session w/ some decent volume.

6 PM

Hangboard 3:00 [4]

At home:
6 sets 10 sec weighted crimp hang: 1 @35lb, 3 @ 40lb, 2 @ 42.5lb
+ some core stuff
Had to cut it short to take out C and wear her out in the backyard.

Tuesday Aug 25, 2015 #

Note
slept:7.9 weight:137.4lbs

5 PM

Trail Run (Snowbird) 56:21 [4] 5.5 mi (10:15 / mi) +1048ft 8:41 / mi
shoes: Saucony Ride 6

Decent Gallo-jop up some singletrack I'd not been, and then back the same way. Got the pace down to 6:40mm for a few stretches on the way down. Got stung by a bee on my leg. Heard some thunder. Semi-escape from the heat. Psyched to get up there. I'm still trying to figure out how much more time and energy I want to commit to running this fall.

Monday Aug 24, 2015 #

Note
slept:8.0 weight:137.8lbs

Forearms wrecked.

Sunday Aug 23, 2015 #

Note
slept:10.5 weight:137.6lbs

Really good sleep. Psyched.

9 AM

Sport Climbing (American Fork) 2:30:00 [5]

Upper Membrane
4 burns on 40oz to Freedom, 1 burn on Princess Di 12c
Sent nothing but got in a lot of climbing. Maybe go back next Sunday.

Saturday Aug 22, 2015 #

Note
slept:9.0 weight:137.2lbs

8 AM

Hiking 1:29:00 [3] 3.0 mi (29:40 / mi) +1700ft 19:18 / mi

To/ from Chadbourne. 55 up, 34 down- same as last weekend but felt like it went by faster today. Tough hike.

10 AM

Sport Climbing (Chadbourne) 2:00:00 [5]

wu 11a
OS Half Cab 12a to the chains but was pumped and couldn't clip the anchors off the holds I was on. Punted and grabbed the chain to clip it. Can't take credit for the send but I don't care. That route sucked.

Sent Beam and Coke 12d 3rd of the day. That was the objective. Psyched to get it done, despite feeling pretty weak all day. Typical low energy as I get used to being back at work. Overall, though, I feel way better than I remember feeling last year.

Friday Aug 21, 2015 #

Note
slept:8.0 weight:137.6lbs

Thursday Aug 20, 2015 #

Note
slept:8.0 weight:137.2lbs

Throat hurts a little. Feel wrecked this morning.

4 PM

Trail Run 45:00 [3] 4.1 mi (10:59 / mi) +916ft 9:04 / mi
shoes: Saucony Ride 6

Up 2mi in 26min, then down on the White Pine trail. Drove up there to try to get out of the smoke. It's so bad. Chest was burning jogging at 7800' but it got better above 8000'. Crazy. Legs were pretty good though. Glad I got out. Hopefully, the air will be breathable and transparent again in the near future.

Wednesday Aug 19, 2015 #

Note
slept:8.1 weight:137.2lbs

4 PM

Bouldering (Gym) 51:00 [3]

Not surprising low energy gym sesh after the first day of school. I was able to stick the third move on the v7 proj for the first time but not from the start. It's still progress though. Flashed a slab 6, repeated a cave 6 with some big moves, and did some new 4s. I just wanted to move and distract my head a little.

Tuesday Aug 18, 2015 #

Note
slept:7.2 weight:137.2lbs (rest day)

Up too late. Woke before alarm.

Skipped PM run. Tired and the air was super hazy.

Monday Aug 17, 2015 #

Note
slept:8.7 weight:136.4lbs

4 PM

Bouldering (Gym) 1:12:00 [3]

Decent gym sesh. Flashed a new 6 and 7 on the slab. Did a 5 2nd go. Hmmm.
Worked the 7 proj and repeated the stalactite 6 in the cave.

5 PM

Strength Training 21:00 [4]

30min after gym at home. Weighted hangs and pinch block stuff + core. Decent session. I get more done when I come home to do it. The rest during the drive home helps tons.

Also did 1 set with the rice bucket, opening my fists at the bottom. Gotta use the bucket more.

Sunday Aug 16, 2015 #

Note
slept:9.5 weight:136.8lbs

Really good sleep. To bed before 9. My body felt wrecked when I first got out of bed, but it's staring to loosen up.

10 AM

Road Run 40:14 [3] 4.17 mi (9:39 / mi) +266ft 9:06 / mi
shoes: Saucony Ride 6

From home, with 1.6 in the gully. I jogged out .25mi west on the trail past where I usually get back on the rd. Interested to check out more down there, giving me a jogging objective. Pretty hot out. Decent jog, despite wanting to stop the first 1/2 mile. With work starting again, I need to get my head in order and figure out what I want to go after climbing- and running-wise this fall but also just day to day.

Saturday Aug 15, 2015 #

Note
slept:8.5 weight:138.2lbs

9-6. Woke up a few times but pretty good sleep.

8 AM

Hiking (Neff's Canyon) 1:32:00 [4] 3.06 mi (30:04 / mi) +1700ft 19:42 / mi

To / from Chadbourne to climb. Dang. 56 up, 36 down. Did some jogging on the way down.

9 AM

Sport Climbing (Chadbourne) 3:00:00 [5]

wu OS 11a, 11d (hard)
Send Piston Bully 12b 2nd go
2 burns on Beam and Coke 12d steeeeep- so good. Psyched to go back there but likely not tmw. The approach puts the hurt on the legs. Awesome crag. Psyched to finally get up there.

Friday Aug 14, 2015 #

Note
slept:7.7 weight:137.6lbs (rest day)

Likely long day of sitting. Lower back is really stiff.

Thursday Aug 13, 2015 #

Note
slept:7.6 weight:136.4lbs

Up earlier than planned at 5:40. Back to work today, sort of.

7 AM

Road Run 30:27 [3] 3.31 mi (9:12 / mi) +178ft 8:45 / mi
shoes: Saucony Ride 6

Slow and stiff on bad legs. Wow. Got it done. New loop that wasn't great. Oh well.

Wednesday Aug 12, 2015 #

Note
slept:9.0 weight:136.2lbs (rest day)

Feel pretty beat up this morning. May just rest.

My whole body felt pretty wrecked today. Took C to the park and did the usual bursts of chasing her. My legs barely got through it. Dang.

Tuesday Aug 11, 2015 #

Note
slept:9.6 weight:135.6lbs

Good sleep, but I feel pretty groggy and my legs are sore. Ah, running. Gym today.

9 AM

Bouldering (Gym) 1:30:00 [4]

Did 2 new 5s, worked a 7 and can do all but the third move...next time. Pretty fun. Legs were better than expected.

10 AM

Strength Training 21:00 [3]

7x 10 sec weighted crimp (35lb first set, 30lb every set thereafter. 3-4min rest b/t sets)
2x 10 plank push ups
Did a few of the core exercises from http://www.climbing.com/skill/training-10-exercise...
A frame arm drop and oblique knee raise plank (30sec per leg) were good- 2 sets each of those
2 x 30 back ext
More structured than last time but still need a routine.

Monday Aug 10, 2015 #

Note
slept:8.5 weight:136.2lbs

8 AM

Trail Run (Deso Loop) 2:22:47 [4] 12.52 mi (11:24 / mi) +3005ft 9:18 / mi
shoes: Saucony Ride 6

From Mill D, CCW
Drank 10oz water, Ate 2 Gu
Great run. Pretty amazed at how well it went. Legs were decent. My lower back was a little stiff for a few miles but not too bad. I did have a rt hip flexor cramp at mi 11.1 that made me have to stop for a minute. In all, a great time on the trails.

The goals were to pace myself on the first 4 miles / 2000' and to finish strong in the last miles. I ran better than expected b/t Red Lovers Ridge and the start of the climb to Dog Lake. The descent from Dog Lake, except for the cramp, was slower than I'd hoped, but steady. I feel really encouraged by how the run fitness has come along. Psyched.

Sunday Aug 9, 2015 #

Note
slept:9.5 weight:137.8lbs

Good sleep back at home. Up at 1:30a and to bed around 9p. Long, but fine, travel day.

9 AM

Sport Climbing (American Fork) 2:00:00 [3]

Mellow day back at it at Forgotten Trails
wu 11c, send Strangle Hold 12b 3rd go, tried Golden Feat 12b, which was cool until my foot somehow knocked a mini-fridge size block of rock off near the top. So, I didn't get on it again. OS Dream Destroyer 11d. Ended the day with a repeat of Your Onus 12a. Solid first day back. Time to get back on 13s.

Saturday Aug 8, 2015 #

Note
slept:5.0

Friday Aug 7, 2015 #

Note
slept:8.0

8 AM

Road Run 42:00 [4] 5.1 mi (8:14 / mi) +15ft 8:13 / mi
shoes: Saucony Ride 6

NC. Warm and humid.
Out and back. Ran 30sec strides/ 1min E during last mile, getting down to 6:40mm. Last mile was 7:45. Legs were pretty good. Good jog, despite tight lower back. I'd hoped to get out yesterday. Oh well.

Thursday Aug 6, 2015 #

Note
slept:8.0

Wednesday Aug 5, 2015 #

Note
slept:7.0

11 AM

Paddle boarding 3:00 [3]

Maybe it was longer. We were just trying them out.

Tuesday Aug 4, 2015 #

Note
slept:6.0

Monday Aug 3, 2015 #

9 AM

Road Run 36:00 [3] 4.1 mi (8:47 / mi) +50ft 8:41 / mi
slept:8.5 shoes: Saucony Ride 6

KY w/ B. Warm and humid.
Easy with some strides. Legs were ok, but lower back was a little stiff. Longest rd run in a while. Wasn't completely miserable.

Sunday Aug 2, 2015 #

Note
slept:8.0

Saturday Aug 1, 2015 #

Note
slept:9.5 weight:137.8lbs

10 AM

Bouldering (Gym) 1:18:00 [4]

Fun session with B. Did slopey v5 proj from last time first go. Sent cave 6 with stalactites with B's beta. Psyched! Didn't think I'd be able to do it. Finished with 3 sets of plank push ups and a set of go get ems.

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